GOOD MORNING!! It’s time to get started on your way to a new you!!
Today you have 3 tasks:
1- Record your starting info: Your weight, Measurments, cycle day, photos, thoughts on where you ARE and anything else that gives you a baseline. Please feel free to post your pictures and other stats in your blog…it’s a great way to keep record.
2- Decide what habit you will break or attain during the contest- I’d suggest 1 or 2….no more than 2! In my personal blog yesterday I brainstormed different ideas: habits! ones to attian; ones to break My plan is to pick one habit to break and 1 habit to attain!
3- Take action! Stop thinking and start doing– whatever it takes to progress toward attaining the new YOU! Physically do at least 1 act that will get you 1 step closer to your goal. It may be hitting the gym, buying healthy foods, buying a “how to book”, visiting an expert, etc. TAKE action NOW!! Once you do report to us here in your Rally Room Blog!! We love encouraging you towards success!!
Since many of our goals are health related here are a couple workout ideas for you based on fitness level (beginner or exeperienced level) :
Beginner- Lift Upper Body and a 5 min walk
| Wall Push ups- 3 sets of 15 reps (take 1 minute between each set) |
| Bent over DB Rows- for your back |
| 3sets of 10 reps (3×10) with 1 min rest between sets |
| Chair dips- for your triceps/upper arm |
| 3×10 |
| Shoulder press- for your shoulders |
| 3×8-10 |
| Bicep curls- for your arms |
| 3×10 |
| MORE Wall push ups- for your chest |
| 3x 10 |
| lateral shoulder raises |
| 3x 10 |
Finish with a 5 minute walk outside or on the treadmill 🙂
OR…
Experienced- Lift Chest followed by a 11 interval workout
| Bench Press |
| 4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself! |
| Incline Chest Press |
| 4×10, 8, 6, 10 |
| Incline Flys |
| 3×8 |
| Assisted Dips- or unassisted if you can! |
| 2xfailure |
| Barbell Tricep Extensions (skull crushers) |
| 4×10, 8, 6, 10 |
| Cable Tricep pulldown |
| 3×8 |
Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!
Take action each of these 21 days and you’ll be amazed at the results!!
Let’s GO!!
-Michelle